Music to Motivate

Why Music Matters in Your Workout

Music can be a powerful workout companion. It not only helps pass the time but also boosts mood, energy, and performance. The right music can distract from fatigue, keep you focused, and even regulate your pace — especially during cardio workouts like running or cycling.

Understanding BPM (Beats Per Minute)

BPM refers to how fast a song is, which can influence how your body moves in sync with the rhythm. Different workouts benefit from different BPM ranges:

• Strength Training: 120–140 BPM
  
• HIIT (High-Intensity Interval Training): 140–170+ BPM
  
• Running (e.g., 5km run): 160–180 BPM is ideal for pacing strides (roughly one step per beat)

Faster BPMs tend to increase intensity and urgency, making them great for high-energy sessions. Slower or mid-range BPMs offer controlled power, perfect for lifting or steady-state cardio.

Music Suggestions by Workout Type

Strength Workout (120–140 BPM)

You want music that’s heavy, motivating, and rhythmically strong to help you push through reps.

• “X Gon’ Give It To Ya” – DMX
  
• “Remember the Name” – Fort Minor
  
• “HUMBLE.” – Kendrick Lamar
  
• “Till I Collapse” – Eminem feat. Nate Dogg
  
• “Lose Yourself” – Eminem

HIIT Session (140–170+ BPM)

Fast beats keep your intensity high during intervals and motivate quick bursts of energy.

• “Can’t Hold Us” – Macklemore & Ryan Lewis
  
• “Turn Down for What” – DJ Snake & Lil Jon
  
• “Titanium” – David Guetta feat. Sia
  
• “Bangarang” – Skrillex
  
• “Don’t Let Me Down” – The Chainsmokers

5K Run (160–180 BPM)

You want a steady rhythm to help you maintain pace. Songs with a consistent beat are key.

• “Shut Up and Dance” – WALK THE MOON (160 BPM)
  
• “Dog Days Are Over” – Florence + The Machine
  
• “Can’t Stop the Feeling!” – Justin Timberlake
  
• “Uptown Funk” – Mark Ronson feat. Bruno Mars
  
• “Feel It Still” – Portugal. The Man

Final Tips

• Create playlists ahead of time to match your workout type and length.
  
• Use apps like Spotify, RockMyRun, or Fit Radio that offer curated playlists by BPM or workout style.
  
• Test your playlist during warm-ups to see if the vibe matches your energy.

With the right beats in your ears, you’ll find yourself pushing harder, lifting more, and running longer. Let the rhythm drive your performance.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.